An appreciation of running: Five ways running has helped me

Ten years ago, I could never have imagined me doing this. So glad I have.

This week gave us Global Running Day. Or International Running Day. Or National Running day. Well, one of those three. I’m pretty sure all three had a hashtag or something, but in any case, it was a day for runners everywhere to say how much they loved it, take a post-run selfie and stick it on the ‘Gram.

I joined the crowd by tweeting/IG’ing a few old race photos, then going out for four hot, humid and hilly miles. Call me a sucker for a trend.

I also read some folks’ thoughts on the day — they varied from “well, every day is a run day” to “they’re just making up a day to sell more shoes” to the more typical “running has changed my life!” messages.

For me, every day is not a run day, and I didn’t buy any shoes or gear. But it did get me thinking about the past nine years, a span in which I picked the habit back up and stuck with it. And I asked myself, “Well, what has running done for me?”

Something to be said for being fit and having fun.

Obviously, I benefited in terms of fitness. Before I started running again, I kept in shape by lifting weights and playing basketball several times a week. I still lift, and I love basketball. But the latter is not something I can do long-term for much longer. It can be rough on the body. So I started running and found different kinds of fitness. Running helped me lose weight, improved my aerobic capacity and showed me new ways to get in shape. Here’s another fun nuance: Learning different kinds of running — long distance, shorter distance, and sprinting — put more tools in my fitness toolbox. I’ll take that!

A whole other level of toughness is needed if you’re going to run for hours at a time. (Clint Green photo)

Running made me mentally tougher. Competing in sports — team sports, combat sports or whatnot — can build mental tenacity. But running does it in a different way. For most of us (the non-elite runners), the competition is with ourselves. Training for a marathon demands toughness. Want to run a 5K as fast as you can? That race will test your will in ways you won’t expect. In either case, the training and the racing tested my limits. Discomfort hangs over you. So does pain. And the nagging voice in the back of your head that tells you to quit. Overcome those things and you will emerge a tougher person.

Running gets me outside, regardless of conditions. And it’s mostly been good.

Running got me outside more. I’m not a treadmill runner. I’ll do it if I have to, but most of the time I’m outside running the streets or kicking up dirt on the trails. Being outside on foot helped me get to know my community better. It got me into the woods, over the hills and into new places I’d never have seen in a gym, on a court or sitting on the couch. I’ve seen, heard and smelled things that will stick with me for as long as I have memory — the sweet scents of spring flowers, the cry of a bald eagle, the swoop of an owl bearing down on its prey. And so much more.

Just a few of the people I grew to know through running. Good folks, y’all.

I met some awesome people through running. One of the smartest things I did when I moved to a new town was joining a trail running group. I also got involved in a run group through my local YMCA. They greatly expanded the number of people I consider friends. One guy is the dean of Tulsa-area trail running. Another is a dude who went on a road trip with me to go backpacking and climbing a couple of peaks. I have two running friends doing big though-hikes — one on the Appalachian Trail, another on the Pacific Crest Trail. This new group of friends got me involved in preserving our local trail running hot spot, which in turn allowed me to befriend folks from other outdoor circles. Without running, I’d know none of these people and would have been poorer for it.

Here is one of the places I can work through the challenges life throws at me.

Running helps quiet my mind. Look, man. Everyone’s got problems. I don’t know anyone who’s lived such a charmed life that they can say they’ve never dealt with some sort of hardship or hurt. But there are events of loss, pain, anger and sadness that can pile up and overwhelm you. Especially if they pile up all at once. That’s where running came along at just the right time. The meditative rhythm of footfalls, the time spent unplugged, the miles in which you could empty your mind, pray, or otherwise work things out — that’s the stuff that helped me deal with difficult times. My life ain’t any harder than most of yours. But it sure would feel harder if not for the miles and hours I spent pounding pavement and devouring trail.

So that’s what went through my head this week, all prompted by that goofy little hashtag. What about you? Holler at me. How has running helped you?

Bob Doucette

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Summer is coming. Here are six tips on how to make hot weather running work for you

Summer is coming. (Wikipedia Commons photo)

Yesterday I went out for my weekly Wednesday 5-mile run. When I left the gym, it was sunny, breezy, and 90 degrees. May is sort of the unofficial start of the summer sweaty season for me, when hot showers go away and some really tough outdoor training begins. It will likely persist through mid-October where I live.

I’m not a hot-weather runner, and the last couple of miles of yesterday’s run were miserable. I’m not acclimated for the heat yet, and frankly, I wasn’t ready for it. My bad.

But hot weather training has its merits – it builds toughness and will pay off in terms of overall conditioning. Running in the heat taxes your heart and lungs in unpleasant ways, but if you do it right, it will pay off when the temperatures cool down.

That said, training in the heat does you no good if you end up getting sick or worse from heat exposure. So this Sun Belt guy has a few ideas on this subject.

So here are six tips for training in the heat:

Hydrate. A lot. Before you go to bed, drink some water. When you get up, drink some more. And throughout the day running up to your workout, be drinking more water. Bring some with you (hand-held water bottle, hip belt or hydration pack) or be sure your route has drinking fountains available. Don’t wait till you crash to stop for a water break. Heat-related illnesses and dehydration are no joke. Is a gallon a day excessive? Not if it’s summer and you’re outside training.

Shade your face. A ball cap will help you keep a little shade on your face and direct sun off your head. If it’s a moisture-wicking cap, it will help you stay cool.

If you can, pick routes with trees. I love trail running, and many of my trails are in wooded areas. You’ll lose some of the breeze in the woods, but the shade will help keep you cooler.

Pace yourself. Your body will not be able to maintain the same intensity at 98 degrees as it does at 78 degrees or 58 degrees. But you will still be working hard, and that’s what you’re going for — putting in some hard work. Which leads me to the next point…

Watch your heart rate. Whether it’s just listening to your body or wearing a heart-rate monitor, those beats-per-minute will be very telling in terms of how hard your body is working. In the winter, you burn more calories because your body is trying hard to keep your core temperature up. But in the summer, it’s fighting — and losing — the battle to keep you cool. If your pulse is pounding in your temples at 180 bpm or more, maybe it’s time to slow down and walk a couple of blocks. No shame in that.

And finally, and this might go without saying, pick a cooler time of day to run. This means running pre-dawn or after sunset during the summer, but those hours will be cooler and easier to manage.

This week, I did well on these except for the hydration part, and I paid for it. Guess I should follow my own advice! Enjoy your time out there.

Bob Doucette

Running, and, er, power hiking, the Post Oak Challenge

Body built by burritos. (Phillip J. Davis/Post Oak Lodge photo)

If you remember, a couple of weeks back I confessed to falling off the wagon as a trail runner. It had been awhile since my feet ran on dirt, and I expected the price for my sins to be high at last month’s Post Oak Challenge. I signed up for the 10K on a course that’s known for being difficult, regardless of distance.

I also mentioned that the forecast for the weekend’s races looked like rubbish – lots of rain, which would make a course known for holding water that much tougher.

Boy, was I right on that one.

It was a rainy January and February – Tulsa is already a couple of inches of rain above normal for the year, and the folks at Post Oak Lodge had to cancel Sunday training runs at the site because the trails were too muddy. And then it rained the week before the races. And then on each of the first two days of the three-day race series, including a nice dump the morning of my race.

Post Oak’s course runs through a series of dirt-and-grass trails that undulate on the sides of hills and in the bottoms of valleys and ravines of the Osage Hills northwest of Tulsa. Toward the end of the race, you make two climbs – one that goes most of the way up Holmes Peak (the highest point in a four-county area), then another that meanders up and down what’s dubbed as the Hill from Hell. We’ll get to that in a bit.

I’ve run here before, so I know how muddy it can get. Well, at least I thought I did.

Things started well enough. Everything was nice and runnable. The route took us downhill, things got muddier, but we all plowed through it. Somewhere down there was a creek crossing. No big deal.

And then it started. For the next couple of miles, the trail consisted of a viscous mix of mud and water that resembled lubricant. It wouldn’t stick to your shoes, but it gave you little to no traction. Suddenly this “run” turned into a hike.

There were briefs moments of respite: a dried-out section here, rockier trails there, even a farm road that drained nicely and actually allowed me to run. But then we’d head uphill, the slop would resume, and it was three feet forward, two feet back. Power-hiking resumed.

This wasn’t true for everyone. Fleet-footed runners ahead of me somehow found a way to keep surging ahead, and one of my coworkers in the race actually won the damn thing while clocking in at an 8:30 pace. How, I don’t know.

I groused to myself every now and then, complaining about what had turned into an $80 hike, but eventually got over it and made the best of things. I ran where I could. I hiked when needed. I chatted up fellow sufferers and kept things moving.

Probably my favorite part of the race started on a long downhill on the side of Holmes Peak. I shortened my steps (some of us call it “logrolling”) and zig-zagged downhill, piecing together a nice, long, enjoyable stretch of technical trail running that made me feel like I wasn’t a lost cause after all. But eventually we bottomed out and the slop-fest resumed.

The Post Oak Challenge pins its reputation on another one of its big hills, the Hill from Hell I mentioned earlier. I vaguely remembered its trials, but I figured the worst of it was behind me.

At the base of the hill was the last aid station, where local trail legend Ken “TZ” Childress was serving up Fireball along with the more traditional water and Gatorade. Usually I don’t slam booze during a race unless I’m tanking hard. Just Gatorade for me, being the serious runner and all.

Anyway, the Fireball was particularly tasty. We clicked plastic cups for a short toast and I rumbled up the hill to tackle the last of it.

What I remember of the Hill from Hell is that you meander uphill a ways, then go downhill, and regain all that precious lost elevation one more time before you end the race. The reality is you go up the hill, back down some, up a little, down some more, back up, top out, then do down, circle its upper flanks and finally emerge from the woods to go run in the grass, around a pond and across the finish line.

Making things more fun was the trail was about as slick and treacherous as anywhere else in the race. I bit it hard once, landing on my butt with a heavy splat before regaining my feet and sliding my way forward. Running/hiking in conditions like this looks hilarious because your body is twisted one way while your feet are going somewhere else. It’s a great core workout for sure. But utterly absent of grace or any other appearance of athleticism. Or maybe that’s just me.

When I left the horrors of the hill behind and started the last grassy loop toward the finish, I surmised that now I’d finally be able to run again, but was somewhat disappointed to find that the grass was mostly a shoe-sucking bog that, again, undermined any attempt at speed.

The race ended with 80-something people finishing ahead of me, 60-something folks behind. In my age group, I finished 19th out of 22.

Ouch.

It could have been worse. I had one friend who fell hard enough that she thought she may have busted her jaw. And I did accomplish both of my goals: to finish and not finish last.

Success!

I look like someone who just got away with something.

Post-race, we all gathered for free grub and a couple of beers while talking about the race, the trail conditions, and the strategies used to cope with it all. I was informed by perennial Post Oak competitors that the course conditions were actually worse the year before.

So I suppose the trail gods did show me a little mercy. My long absence required penance, but it could have been more severe.

And I got the last laugh. Despite the conditions, my miserable finish time, the over-abundance of power hiking, the mud caked in all the wrong crevices, I had fun. You heard me right. This was a good time. I embraced the suck and was rewarded not with hardware, glory or any sense of achievement, but with something simpler – a grin on my face akin to a little kid who did something wrong and got away with it.

Bob Doucette

Confessions of a backslidden trail runner

A scene from the last time I did a trail race. It’s been awhile. (Clint Green photo)

It’s no secret that I like to hit the trails whenever I can. Hiking has been a passion of mine for a while now, and when I moved to Tulsa I found an urban trail area that is built for not just hiking, but trail running.

It didn’t take long for me to dive deep into that. I’d been running some by that point, but trail running was a whole other animal, something that I took to within weeks. I bought trail shoes, joined a trail running group and spent whatever free time I had learning the park’s trail system. Hell, I ran a 25K trail race before I completed by first half marathon. I quickly – and proudly – identified as a trail runner.

Fast forward to the present day. Between those early days of excitement, when getting my dirt on was fresh and new, to now, I’ve put on some miles. Raced a bunch of races. Tripped over who knows how many rocks, roots and stumps while winding my way through the woods. Even repped a manufacturer of trail running shoes for a couple of years.

This brings up the need to confess something. I haven’t been in a trail race in nearly two years.

For that matter, I haven’t run on trails since last summer.

Scandalous, right?

It’s not like I haven’t been running. And it’s not like I haven’t been on the trails. I just haven’t run on the trails. It made me feel like a phony for a while, but then I got busy with other things and didn’t think about it much.

But this weekend, I’m breaking this unfortunate streak. I entered a 10K trail race close to home. I’ve run it before – the 10K and the 25K – and both races kicked my ass. And I’m sure it will again.

I also believe the trail running gods are seeing this as bit of revenge toward me for my lack of fealty. I’m not in great shape, and the weather forecast looks absolutely terrible: low 30s to start, with rain all morning. This, on a course known to hold a lot of water when it rains even the slightest. I predict a lot of slipping, shivering, falling and humiliation on my part. The trail gods’ judgment will be severe for this backslidden acolyte.

So be it. I’ve missed the trail running race scene. Road runners are great, as are their races. But the flavor of a trail race gathering is its own thing – admirable, fun, weird and always a party, even under the most miserable circumstances.

My goals are simple. First, finish the damn thing. And second, try not to finish last. So wish me luck. It’s been awhile since I’ve raced in the dirt. Hopefully I haven’t forgotten how.

Bob Doucette

Four things I learned outside of my comfort zone

I consider myself a lucky man. Over the years, I’ve been to some amazing places and experienced indelible moments, small points of light in a life that is otherwise routine. There’s nothing wrong with routine; you have to live your life and do what’s necessary to pay your bills, take care of folks and live. But the sweet spots leave impressions.

I’ve got a strain of wanderlust in my blood. A healthy fear of being too ill or weak to get out anymore. I crave my time outdoors, hitting the road and collecting new stories. I love a physical challenge.

All of this has taught me plenty. Much of it has been through trial and error while the best of it has been dutifully learned through patient instruction by people who know better than me.

Through all of this, I’ve come to a few conclusions.

It’s important to go to new places. It doesn’t matter of it’s a new park, a different part of town, a state you’ve never visited, or a country on the other side of the world. Broader perspectives are gained when you leave the comfortable environs of home. You learn you can be home anywhere, and you might make good friends you otherwise would never have met.

There is no disadvantage to being strong. Making yourself physically stronger will only add years to your life and will make you a more capable person. The stronger you are, the harder you are to kill, be it from illness, accidents or from others who would do you harm. Strength is useful. Build it.

Find a difficult challenge and commit to it. I’m not talking about discovering the secret to world peace or curing cancer, although those are great (if you can do it, please do!). Consider this more of a personal thing. When my oldest brother talked about climbing mountains, I wondered if I could do that. And then I did. It was hard, but worth it. Same deal with running a marathon. It was a huge commitment well out of my comfort zone, but I have no regrets. In both cases, I felt I grew from the experience. What’s your challenge? Find one that sounds awesome but spooks you a little. And then try. You might end up changed for the better.

There is great value in spending time outside. Yes, there is fun to be had at the pub, at the movies, binging Netflix or playing video games. But all of those things – and the growing amount of time we spend hunched over smartphones, laptops and tablets – cannot do for us what an hour or so outside can. We need time outside to unplug from all this tech, to listen to the stirrings of the woods and the wind whipping in the lonely places, if only to remind us that there is a world outside of our big wooden, steel and glass boxes lining endless networks of asphalt. A night in the wild, rising with the sun and moving to the rhythms of nature, is a great balm for all that social media angst we always bitch about but willingly indulge. Make a habit of hiking a trail. It’s medicinal.

I hope to learn more in the years to come, during those times when I leave the house, my hometown, my state, and even my country. I can count the number of runs I’ve regretted on one hand and still have digits left over. I want to eat strange and exotic foods in a nation I’ve never visited, and hopefully enjoy some conversation with the people who made it. I look forward to the challenge of that next big mountain.

Here’s to the next journey outside my comfort zone, and the things learned therein.

Bob Doucette

Another look at training, performance and being ready to climb mountains

The high country can be fun if you’re physically ready for it.

I’m in a group on Facebook that deals with strength and fitness, and the administrator of that group asked me to post something there about what I do for conditioning in terms of being in what I call “mountain shape.”

This is an evolving thing for me, but over the years I’ve found some things that have worked well, and others not as much. Anyway, I figured I’d share that here, just in case some of you were looking at ideas for getting ready for hikes and climbs in the mountains, particularly when the altitude is high. Keep in mind, this is a post for a group that is focused on people focused on strength training, so it’s going to have a bias toward that and away from endurance athletics. That said, I think these ideas are fairly universal for people wanting to perform better at altitude. Have a read, and feel free to chime in with a few of your own ideas.

***

I’m a big fan of Ed Viesturs, the first American to summit all 14 of the world’s 8,000-meter peaks. He’s a beast on the hill. His primary ways of getting in shape: He runs 8 miles a pop, and he guides on Mount Rainier. That’s what got me into running.

BUT… as we all know, a lot of steady-state cardio can have negatives. Especially if you’re trying to build muscle. Steady state has its place. Lifting coach Tony Gentilcore wrote an entire post about its benefits in developing capillary density, aerobic capacity, etc. (he’s a legit lifter, too; can pull 600+ on the deadlift). But the body adapts to endless steady state cardio over time, and its benefits diminish. Meanwhile, lots of weekly mileage running can start to eat away muscle and sap strength. Metabolic changes can also occur, making it harder to maintain leanness over time. So what’s the middle ground? Some ideas:

You can get your run on without having to run tons of miles. Intervals, negative splits and sprints will get you in shape.

Intervals: You can do this in a number of ways. I like doing 8 repetitions of 400-meter runs. I push these hard, take a 90-second break, then do the next one a little faster. You can vary distances, too. 200-meter intervals at faster speeds can get a lot of work done. If you’re a real sadist, 800-meter intervals. If you can get to the point where you’re doing 8×800 or 10×800, you’re gonna be one tough mutha when it comes to stamina.

Sprints: 40- to 50-meter sprints are awesome. A hard sprint workout will not only get that conditioning benefit, but it will also enhance overall power and athleticism. That said, if you’re not used to doing sprints, ease into these at first. Someone who isn’t used to doing sprints, then shows up at the track and goes all out is asking for an injury. Do your homework, start conservatively, then work up to it. Sprinting is a skill. Check out this link for more.

Negative splits: A “split” is a term used to describe the time you run a specific length of a run. So on a 3-mile run, you could have three “splits” of a mile apiece. A negative split describes when a runner runs each split faster than the one before. This is a TOUGH workout. How I do it: I jog the first mile, easy pace. Second mile, I run at a goal “race pace.” Conversation at this pace would be difficult, as in short, infrequent sentences. On the last mile, I speed up again at a “suicide” pace. It’s not a sprint, but it’s fast enough that finishing that last mile at that speed is not guaranteed. You might want to ralph when it’s over. Great builder of VO max/mental toughness.

Take your fitness outside the gym to get in mountain shape. Go hike. Go climb. (Brady Lee photo)

As for conditioning specific to the mountains, I’d suggest three things. First, you gotta hike. Hike hills. Carry a loaded pack. Spend a few hours out there. Second, you gotta climb. If you’re going to tackle a mountain that’s not a walk-up, you need to put your body through the movements you’ll use on the peak. Find a local crag, go to a climbing gym, etc. It’s practice. Lastly, become friends with the stairmaster. Yeah, it’s an inside-the-gym machine, but it works all the muscles used in going uphill. Try increasing your speed as you go to mimic the increased aerobic demand of elevation gain.

Don’t forget to lift!

And as always, keep lifting. Your lifts should be based on the four basic movements: Squat, hip-hinge, press and pull. All of these are useful on the peaks, in building strength, and in everyday life.

How it looks for me: I lift Mondays, Tuesdays, Thursdays and Fridays. For conditioning, I do the stairmaster on Monday; short tempo run (steady state, race pace) Tuesday; longer run OR hill run OR negative split run on Wednesdays (this will be a high-demand conditioning day); stairmaster or HIIT on Thursday; medium-length tempo run Fridays. Saturday is an outdoors day. So I’ll go hike, climb, or do a long bike ride. I keep Saturdays open and fun, but fun with a purpose. Sundays I chill.

So there you have it. Again, if you’ve got your own ideas, let’s hear about it in the comments. And for more on this topic, check out this post.

Bob Doucette

Race recap: Running the 2018 Route 66 half marathon

Cruising along, wondering, “What’s over there? Tacos?”

At the end of last year’s fall race season, I was not in a great place. I’d worked hard to train for the Route 66 Marathon’s half marathon race, hoping to substantially improve my time. I was on my way to doing that, but an illness two weeks before the race left residual junk in my lungs that made it a fight just to shave 30 seconds off my previous year’s effort.

After that, my head was not in a good place when it came to running. I’d drive by places where my long runs would go and think to myself, “Glad I’m not doing that anymore.” Months passed by and still no itch to run more than a few miles at a time. Between that and a bout of plantar fasciitis in the spring, I was wondering if maybe this was the year I’d sit out of all fall races and do something else.

But around that time, a friend of mine from Colorado started asking questions about good races in the Tulsa area. After a few online chats, he decided he was going to run the Route 66 half and wondered if he could couch surf at my place.

Man, I could hardly host a guy from out-of-town for a race and not at least try to get ready for it myself. So once again, as August drew to a close, I drew up a plan and got to work on half marathon No. 7.

TRAINING

I used the same plan as last year, but with a few tweaks. First, I took my rest day when the plan said so: on Thursdays. Weird, but yeah. And it worked. I’d ride a bike for a specific amount of time on Sundays, run a short route on Mondays, a medium-length run on Tuesdays and then do speed work (either 400-meter intervals or 3-mile negative split runs) on Wednesdays. But the time that was all done, the Thursday break was a blessing. I’d chill at the house or go for a short hike in the woods. I looked forward to those Thursdays.

Fridays would include a shorter route, and then Saturdays would be the weekly long run.

I continued to lift weights, but backed off considerably from years past. I did three full-body workouts a week (Monday/Wednesday/Friday), and no lift lasted longer than 30 minutes. I knew I’d lose some strength, but that happens every time I jack up the miles anyway.

The plan itself was a modified version of the Hal Higdon Intermediate 1 half marathon program. You can check it out here.

To be frank, August and September sucked. It wasn’t blast-furnace hot, but still hot enough and unusually humid. Heat indexes were regularly over 100 degrees, and those mid-length to long run days were brutal. It was a major downer to slog along at slow paces and see very little improvement.

October started getting better, and the last Saturday or the month is the day of the annual Tulsa Run. It’s a great tune-up race for Route 66, which is held on the Sunday before Thanksgiving. I feared this would be my slowest 15K (based on long run times), but in fact, it was surprisingly better than expected. Nowhere near a PR, but not too bad.

And then, the switch got flipped. Every training run after that race saw better times, stronger running and a general feeling that my conditioning was coming around. It was the same last year (I peaked at the Tulsa Run last year, running my second-fastest 15K before that cold bug got me), so my hope is that my fitness arc would peak on race day Nov. 18. And hope no one would get me sick before then.

Cool part of the race where we’re actually running on old Route 66. And is it just me, or is the guy to the left stalking me? He looks fishy to me.

THE RACE

Weather is always a key variable at Route 66. November in Oklahoma can hit you with 70- to 80-degree days. It can also hit you with 18-degree days. Rain, snow and ice — or bright sunshine — are all possible. What we got were temps in the lower 30s, a little drizzle and a stiff north wind. It was the kind of cold that goes right through you, but not the worst I’ve seen on race day and totally fine once you get moving.

The course was changed slightly, too. Construction at a new park forced race organizers to reroute a portion of the course through a neighborhood that included a long, low-grade climb that can wear you out. Now that the park is open, the course went back to Riverside Drive, a long, flat stretch between Mile 7 and Mile 10 that’s a welcome relief after facing a hilly section from Mile 2 through 6.

If I were to give advice to anyone running this race, I’d tell them to not blow yourself out running that early stretch. The Maple Ridge neighborhood is scenic and interesting, but it’s full of hills. If you’re not careful, you’ll wind up gassed by the time you get to Woodward Park 5 miles in. Not good when you’re not even half done (and if you’re doing the full and feel bad at this point, good luck to ya. It’s gonna be a long day).

Last year, I knew 3 miles in I was in trouble. This time, I took it in stride. It was tough once again, but I was careful to breathe deep on the downhills and slow my heart rate down before the next incline showed up.

Once you get through Mile 6, the course mellows considerably. Last year, I hoped to recover here, but never did. This year I felt great cruising through Brookside, then getting ready to make the northward turn back toward downtown.

But boy, did we get a fun surprise making that northbound turn: a biting wind right in our faces. The trees in the neighborhood shielded us for those first six miles, as did our southbound trip through Brookside. But now we got a good 4 miles of running into the teeth of it.

Surprisingly, it didn’t bother me that much. The miles ticked by, and then we took a quick out-and-back on the Southwest Boulevard bridge before going back into downtown.

For the half marathoners, this is the crux of the race. You get two good-sized hills back-to-back as you gain elevation into downtown (Tulsa’s central business district is on top of a long ridge overlooking the Arkansas River), and this is the place that always bites me. It did again this time. I was gassed, slowed for a brief walk break, then got going again. One of these days I’m going to blast all the hills. Just not this time.

At the top of that second hill is a sweet, blessed, oh-so-needed downhill pitch that goes for about seven blocks. It’s here where the full-marathoners turn east to start their second loop while the rest of us head into the Tulsa Arts District toward the finish line. It’s here I always ask myself if I regret not doing the full. So far, four straight years of “nope.”

Earlier in the race, I was just behind the 2:10 pacer, but I consciously decided not to make a thing of it. “Just run your race,” I told myself. If I saw her close to the end of the race, I’d catch her with a final sprint to the end. If not, no biggie.

Yeah, I was not anywhere close enough for that. So I just cruised into the Arts District, rounded the corner and sprinted the last three blocks toward the end.

Checking the clock as I ran in, I knew I’d run faster than I had the previous year. And I was right: 2:13:41, just shy of 50 seconds better than a year ago. No PR (I still need to trim 2 minutes off that time to get there), and I’m far from my gold-medal goal of breaking 2 hours. But my thinking is I was faster than the previous year, that’s a success, even if just a modest one.

Sprinting it in to the finish.

POST SCRIPT

I’d say I’m satisfied, overall. Had I not let my conditioning slide over the summer, I could have done much better. But the training program worked. This is now three years in a row that I’ve been faster. Not a bad thing to get faster as I get older.

There was also something else that worked for me. During that first month, I was griping to myself that I wasn’t as mentally tough as I used to me. It became too easy to bag it. Sure, I’d get all the miles as prescribed. But in terms of performance, pretty meh.

To combat this, I’d play mental games. I’d say “Go this far before you slow down” or “see if you can skip that water break coming up and push through to the next one.” Little things that were a tiny bit harder than what I did the week before, or the day before.

That helped me on race day. I got out of the aid stations much faster than in past years, and even though my 10K and 10-mile splits were slower than last year, the final 3.1 miles to the finish was considerably faster.

But here’s the best part: Unlike last year, I don’t hate the idea of going for 60- to 90-minute runs. I don’t feel the need to back off my training. I look forward to upcoming races. Mentally, I’m in a much better place.

It’ll take a lot (keeping my base, trimming some weight) to get my sub-2 hour goal — shaving a full minute per mile from my current pace. But it seems doable with time, effort and planning. In late 2017, such thoughts were far from me.

Now I’m looking forward to more weight training, but also getting in “mountain shape.” I want to show up in the Rockies in great shape and not suffer at altitude. When next fall rolls around, maybe my base will be strong enough that I can blow past this year’s time, crush my PR and maybe even crack that 2-hour mark. And then see what happens from there.

Bob Doucette